Small Quiche Bites with Spinach

Name: Small Quiche Bites with Spinach
Total time: 55 min
Yield: 6
Ingredients: 1 Tbsp olive oil; 0.5 red Bell pepper (washed; seeded and diced); 1 onion (peeled and diced); 0.5 tsp salt; freshly ground Black pepper; 2 cups baby Spinach (roughly chopped); 0.25 tsp freshly grated Nutmeg; 4 large eggs; 4 egg whites; 0.25 cup skim milk; 0.333 cup grated Fontina cheese

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Health Score:

88 / 100

Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

ready in 55 min.

Ready in

Calories:

136

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	136 cal.	(6 %)
Protein	11 g	(11 %)
Fat	9 g	(8 %)
Carbohydrates	2 g	(1 %)
Sugar added	0 g	(0 %)
Roughage	0.6 g	(2 %)

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more nutritional values

Vitamin A	0.2 mg	(25 %)
Vitamin D	1.2 μg	(6 %)
Vitamin E	1.5 mg	(13 %)
Vitamin K	31.5 μg	(53 %)
Vitamin B₁	0.1 mg	(10 %)
Vitamin B₂	0.3 mg	(27 %)
Niacin	2.8 mg	(23 %)
Vitamin B₆	0.1 mg	(7 %)
Folate	51 μg	(17 %)
Pantothenic acid	0.8 mg	(13 %)
Biotin	12.3 μg	(27 %)
Vitamin B₁₂	1 μg	(33 %)
Vitamin C	24 mg	(25 %)
Potassium	192 mg	(5 %)
Calcium	118 mg	(12 %)
Magnesium	17 mg	(6 %)
Iron	1.1 mg	(7 %)
Iodine	11 μg	(6 %)
Zinc	1.1 mg	(14 %)
Saturated fatty acids	3.8 g
Uric acid	10 mg
Cholesterol	161 mg
Complete sugar	2 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 1 Tbsp olive oil; ½ red Bell pepper (washed; seeded and diced); 1 onion (peeled and diced); ½ tsp salt; freshly ground Black pepper; 2 cups baby Spinach (roughly chopped); ¼ tsp freshly grated Nutmeg; 4 large eggs; 4 egg whites; ¼ cup skim milk; 0.333 cup grated Fontina cheese

How healthy are the main ingredients?

Spinach olive oil onion salt Nutmeg egg

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Preparation steps

Preheat oven to 375º F. Line a 12-cup muffin tin with foil liners.

Heat oil in a non-stick skillet over medium heat. Saute diced peppers and onions until softened; season with salt and pepper. Stir in the baby spinach and nutmeg, reduce heat and cook until the spinach is just wilted, about 1 to 2 minutes. Remove from heat and set aside to cool slightly.

In a medium bowl, whisk the eggs, egg whites, and milk until well blended. Stir in the cheese. Divide the egg mixture evenly between the muffin tin, filling each liner about halfway. Top with the spinach mixture.

Bake for 20 to 25 minutes, or until the quiches have risen and are golden brown. Cool in the pan for about 5 minutes and transfer to a wire rack to continue cooling. Serve warm or at room temperature.